(Conclusion)
Q. Dear Doc, I want to eat healthy so I can live longer. What foods are healthy for me? — Lyn
A. Here’s the conclusion of my answer to you, Lyn.
Are you eating healthy? Do your daily meals include many of the foods in our list? To recap, here’s our previous list from number 20 down to 11: 20. nuts, 19. coconuts including virgin coconut oil, 18. tea, 17. soy products, 16. wheat, 15. sweet potatoes, 14. oats, 13. ginger, 12. beans, and 11. ampalaya.
Drawn from dozens of published studies, articles, and nutrition books, let’s continue our countdown for the healthiest Pinoy foods.
10. Water
We’re kidding right? Not really. Water is life. No water, no life. Water is one of the most powerful and readily available forms of treatment. Our bodies are composed of mostly water. Brain contains 85 percent water, blood contains 83 percent water, lean muscle has 75 percent, and bone has 22 percent water. So how come most people don’t drink enough water?
Lack of water intake can cause kidney stones, infections, migraine, constipation, and heatstroke. During hot weather, drink up to 12 glasses a day and at least eight glasses during colder months. Adequate water also prevents premature aging and wrinkles.
Mineral water is rich in calcium, magnesium, and sodium. Distilled water has no sodium, which is ideal for those with high blood pressure and those who are stone formers. Make sure your water is safe and clean. Personally, I don’t drink tap water. Why? Three words: typhoid, gastroenteritis, cholera.
9. Apples
In any survey for the healthiest fruit, apples are on top of the list. Mayo Clinic ranks apple as one of the world’s healthiest fruits. Apples are an excellent source of pectin, which is a soluble fiber that can lower blood cholesterol and sugar levels. Pectin also binds with heavy metals like lead and mercury, and helps the body eliminate these pollutants. Fresh apples are also good sources of vitamin C, an antioxidant that protects your body cells from damage.
Apples can help prevent constipation, arthritis, gout, gastroenteritis, and diarrhea. Apples are excellent diet foods. Only 47 calories per apple. Even the smell of an apple has a calming effect. Apple pie, apple juice, fresh apples are all great. They may really keep the doctor away.
8. Garlic
Millenniums ago, Roman doctors planted garlic upon arriving in a new country. Roman soldiers also placed garlic between their toes to treat fungal infection. By 1858, Louis Pasteur proved that garlic has antibacterial effects.
The good: The substance that makes garlic smell bad is precisely what makes it so good. The odor comes from sulfur-based compounds known as allyl sulfides. Scientists agree that allyl sulfides and other phytochemicals in garlic may help protect the heart and improve circulation. Although not as potent as prescription drugs, two or three cloves of garlic can help reduce cholesterol levels and can make the blood less sticky. It also has antibacterial and antifungal properties. To release garlic’s potent compounds, you need to mash or mince it.
The bad: Cooking garlic at high heat for a long time may destroy its beneficial effects. However, raw garlic can irritate the lining of sensitive stomachs. Patients with gastritis and ulcer are advised to take caution.
7. Milk and milk products
The good: The late Dr. Saturnino Ador-Dionisio describes milk as the perfect and complete food — carbohydrates, proteins, and fats all in one. Milk is teeming with calcium, protein, vitamin B2 (riboflavin), vitamin B12, vitamin A, and zinc. It’s perfect for growing kids and desirable for preventing osteoporosis in menopausal women. One study detected less cancers among those drinking low-fat milk. One problem with milk is its high fat content, so choose low-fat or skimmed milk.
Yoghurt is made from fermented milk and contains beneficial bacteria for the gut. Those taking antibiotics are advised to take yoghurt, to replace the healthy bacteria destroyed by the antibiotic. Cheese is another magnificent milk product. It’s high in zinc, which is vital for normal sexual function in guys.
The bad: Some people have milk allergy and lactose intolerance causing diarrhea. Those with asthma and arthritis may also find their symptoms worsening. It’s a case-to-case basis.
6. Bananas
The good: The banana is nature’s wonder fruit and the perfect fast food. Why is this fruit so healthy? Because it’s rich in potassium, vitamin B6, and folic acid. Have you seen Roger Federer eat a banana between games? The high potassium content prevents cramps and gives ready energy with its easily digestible starch. Its potassium content is also perfect for patients on water pills (diuretics) as well as those with heart disease and high blood pressure.
A medium-sized banana has 95 calories, more than an apple but less than a mango. Bananas are also the perfect antacid, coating the stomach and preventing stomach ulcers. The high vitamin B6 also helps women suffering from premenstrual syndrome.
In The Healthy Food Directory by Michael Van Straten, the author ranks bananas near the top because bananas help alleviate 14 medical conditions, including diarrhea, fatigue, heartburn, insomnia, nausea, menstrual problems, kidney problems, fluid retention, and circulatory problems. The doctor recommended the BRAT diet for patients with diarrhea. BRAT stands for banana, rice, apple, and tea.
The bad: Not much really except that it may promote constipation in some people.
5. Carrots
The good: Carrots are extremely healthy and nutritious vegetables. Carrots’ deep orange color means they’re abundant in beta-carotene (one of the main sources of vitamin A), an antioxidant which helps your vision and immune system. Carrots also have ample amounts of other antioxidants like vitamins C and E. Some believe carrots can delay aging, protecting the skin from ultraviolet light and preventing wrinkles. In 20 published studies, more than half showed that carrots may reduce cancer risk, including lung cancer. It’s not definite yet but carrots may help.
Carrots are naturally fat-free and have very few calories, only 35 calories per half-cup serving. To get the maximum nutritional benefit, eat the carrots raw (peeled baby carrots), but cooked and canned carrots are also healthy. Take advantage of this inexpensive vegetable and include carrots in your salad, soup, or as a side dish with your main meal.
The bad: It’s nothing serious but too much carrots (or mangoes) can make your skin turn yellowish-orange.
4. Citrus fruits like calamansi, suha (pomelo), dalandan
The overflowing amounts of vitamin C in citrus fruits are the reason for their high ranking. Locally, we have calamansi, suha, and dalandan. Oranges and lemons are splendid, too, but are more costly. Vitamin C may alleviate inflammatory conditions like asthma, osteoarthritis, and rheumatoid arthritis. It also protects the heart and boosts the immune system. That’s why it’s good for preventing colds.
Citrus fruits contain a fair amount of folate and potassium. Folate lowers homocysteine levels in the body and may reduce heart disease. The potassium in citrus fruits helps to lower blood pressure, too.
All citrus fruits contain fiber, especially in the membranes separating the sections. For that reason, when you eat a fresh orange or grapefruit, it is always best to try to eat a bit of the white membrane around the juicy sections of fruit.
3. Tomatoes
Time magazine lists tomato as one of its top fruits. Raw tomatoes and those found in ketchup and sauces may reduce the risk for heart disease, prostate cancer, and other cancers of the digestive tract. Tomatoes are extremely high in antioxidants, especially carotenoids like beta-carotene and lycopene.
Lycopene is considered the most powerful antioxidant among the carotenoids, the compounds that turn fruits and vegetables orange-red. Lycopene does its miracle work by removing the evil free radicals from our body. Lycopene is readily released by cooking tomatoes and it’s most easily absorbed with a little oil added. So does that make pizza a healthy food? Well, sort of.
Tomatoes are likewise valuable sources of vitamins C and E, and potassium, too. Canned tomato is fine as long as it doesn’t contain too much sodium, so choose the low-salt variety.
2. Oily fish
The good: Backed by strong scientific evidence, oily fish — like sardines, tuna, mackerel, and salmon — are filled with healthy omega-3 fatty acids, a type of fat that makes your blood less likely to form clots. Oily fish are those fish which have oils throughout their body and in the belly cavity around the gut.
Omega-3s in oily fish may prevent sudden death, reduce triglyceride levels, lower blood pressure, and reduce the risk of stroke. Researchers suspect that omega-3s may block the production of inflammatory substances causing rheumatoid arthritis and lupus. Even more encouraging are studies that suggest that omega-3s may protect brain cells from Alzheimer’s disease.
To get their full health benefit, fresh oily fish is better than canned fish, where omega-3 levels are reduced. For bangus lovers, our favorite milkfish has lesser amounts of omega-3s, but that’s still okay.
The bad: Undetected fish exposure to trace elements of mercury and other environmental pollutants may counter its health benefits. Taking omega-3 supplements is a good alternative.
1. Dark green leafy vegetables
Universally recognized by doctors, dieticians, and nutritionists, vegetables are the world’s most natural foods. Vegetables contain vitamins, minerals, and thousands of other plant chemicals known to provide health benefits. Locally, we have cabbage, pechay, kangkong and camote tops (talbos), and spinach. Broccolis are healthy, too, but they’re quite expensive. Green leafy vegetables contain varying amounts of fiber, potassium, calcium, folate, iron, and vitamins A, B, and C.
Here are just a few of the diseases it can help: heart disease, high cholesterol, high blood pressure, type 2 diabetes, bowel problems, irritable bowel syndrome, various cancers of the bowel (mouth, stomach, and colon cancers), kidney stones, and many more. Eating vegetables can also fight obesity. Vegetables are excellent filler foods because they’re low in fat, low in calories, and high in fiber. As you can see from our list, steamed or sauteed vegetables with garlic, tomatoes, and onions are very healthy indeed.
The runners-up
The following foods did not make our top 20 list:
21. Blueberries, strawberries, and grapes are healthy fruits but cost a fortune and are not readily available.
22. Red wine in moderation may protect the heart, but who really drinks in moderation? We still don’t encourage non-drinkers to start drinking.
23. Eggs have gotten so much bad publicity with their cholesterol-laden yolk. However, three eggs a week is fine.
24. Coffee’s health benefits are mixed. The caffeine in coffee can be addicting and cause palpitations, anxiety, and high blood pressure.
25. Dark chocolate may contain healthy flavonoids but are painfully padded in fats and calories.
Well, that’s it. I hope there will be no violent objections. The healthy food list may change as new studies arrive. So for your next meal, remember to eat smart and live healthy. It’s your choice!
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Don’t agree? Tell us what you think are the healthiest foods. Send comments to drwillieong@gmail.com.